How much calories should i consume per day

I am 21 years male of 5ft8inches and weight around 48kgs, previously I used to be very overweight but due to my crash dieting I've become to skinny, hence am trying to build some decent amount of lean muscle and I'm working out 4times a week too.
So can you tell me how much calorie should I consume everyday to maximize muscle gain and minimize fat gain.
And could you suggest me an effective pre workout supp without creatine.
Thank you in advance.

3 Answers Sort by:

As you are looking to gain muscle you to go ahead with creatine HCL which does not causes water retension in body along with the multi blended form of protein of protein like BSN syntha 6 , PRO 7 or Musclepharmcombat which (consist of different seven types of protein like whey protein isolate, whey protein hydrolyzed,whey protein concentrate, micellar casein ,calcium caseinate,soy isolate and milk protein isolate) will help in gaining the muscle mass . You can also add BCAA which is branched chain amino acid and helps in reducing the muscle soremess and muscle fatigue during the workout. You also need to maintain moderate to high calorie & high protein diet along with it as diet plays a major role along with the exercise and supplementation.

As you are looking to gain muscle you to go ahead with creatine HCL which does not causes water retension in body along with the multi blended form of protein of protein like BSN syntha 6 , PRO 7 or Musclepharmcombat which (consist of different seven types of protein like whey protein isolate, whey protein hydrolyzed,whey protein concentrate, micellar casein ,calcium caseinate,soy isolate and milk protein isolate) will help in gaining the muscle mass . You can also add BCAA which is branched chain amino acid and helps in reducing the muscle soremess and muscle fatigue during the workout. You also need to maintain moderate to high calorie & high protein diet along with it as diet plays a major role along with the exercise and supplementation.

As you are looking to gain muscle you to go ahead with creatine HCL which does not causes water retension in body along with the multi blended form of protein of protein like BSN syntha 6 , PRO 7 or Musclepharmcombat which (consist of different seven types of protein like whey protein isolate, whey protein hydrolyzed,whey protein concentrate, micellar casein ,calcium caseinate,soy isolate and milk protein isolate) will help in gaining the muscle mass . You can also add BCAA which is branched chain amino acid and helps in reducing the muscle soremess and muscle fatigue during the workout. You also need to maintain moderate to high calorie & high protein diet along with it as diet plays a major role along with the exercise and supplementation.

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